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OUR PURPOSE

To give others an opportunity to be more than average. To be a positive influence and inspire them to evolve and realise their potential, because we all deserve the chance to live the best life possible.

WHY CORNERSTONE?

Cornerstone is a premium life transformation and performance facility. Our primary objective, if for you to achieve yours and deliver amazing results.

Cornerstone was born because we wanted to raise the standard of health and performance with a holistic approach to health, movement, strength, nutrition and wellness.

Are the habits you have today on par with the dreams you have for tomorrow? Through our small group training, we provide you with the building blocks you need including nutrition, quality functional movement, strength and conditioning training, mindset and habits and a little fun for good measure.

We learn about you; we know what drives you; we know what your injuries or restrictions are and deliver a program to suit; we follow you up and keep you accountable; we challenge you to reach beyond your limits; we empower you to enhance your life, and we involve you in a community you can belong to, because 'average' is not enough for us, and we won't accept average for you.

Whether you are an athlete or a regular Joe, we will teach you how to live and perform optimally, and help you make your dreams a reality.

What our clients say!

"Good fitness, good people, good times"

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"The main thing about coming here is the constant motivation and reassurance that i can do this and achieve the results i want from THE TEAM AS WELL AS the support from the other members."

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"the variety of the programming keeps us challenging ourselves and seeing what we are capable of doing when we really think we can't"

I have an office job and am quite static throughout the day. I have found that Cornerstone provides a more holistic approach to fitness/health which includes strength, speed, flexibility & diet.

The community feel of the gym is very welcoming. You can push yourself to your limits but the technical side is also very important to the staff which also helps reduce any injuries.

After many failed attempts at "joining the gym" I decided to give Cornerstone a go.

I joined to feel better about myself again and to find my inner happiness. I have discovered my confidence again. I still have a way to go but my mindset and confidence has grown.

I love that at CoRnerstone you are not just another member you are part of the family. No matter your fitness level. the team will always encourage you to test your limits to ensure you're achieving what you set out to achieve.

I am glad to have finally found my fit!!!

BUILD YOUR OWN PYRAMID

At Cornerstone, we believe that health is more than exercise or nutrition. It encompasses such a broad spectrum which is really hard to define. We get it, you’ve been around a while. You have tried many different things to improve your health, lose weight, have better relationships and ultimately be happy. Some of them work, some of them don’t.

The pyramid below represents the various building blocks (or aspects of your life) which we think are essential to your health and happiness. A pyramid must be built on strong foundations and so should the body. Without it, it’s only a matter of time before cracks appear so this represents what we think are some of the key building blocks to your health and happiness.

If you want to learn more about how we can help you find your health & happiness, click the button below.

Reigning PBs this week.
We’ve built over the last 12 weeks to this point.
You might look at some of these lifts and be a bit critical. We chase the highest standards here. So let me give you some context.
1. You have no business testing a 1RM unless you have done the lead up work consistently over at least 12 weeks. By that, I mean completed the lift or similar on average at least twice a week with a mix of both volume and intensity. Are 3RM or 5RMs safer? Yes and no. See other post about our opinions on this.
2. The 12 week block started with 4 weeks of structural balance work. Building the base. Then volume. Then intensity.
3. All these guys have been consistent over this period, so I know they are capable of tolerating heavy loads.
4. Everyone’s technique is slightly different and always a work in progress. These are max lifts and show up weaknesses or default patterns.
5. We built up slowly and they showed proficiency at the lighter weights. (Straight back, good speed etc)
6. Summary of lifts individually
@monty_king_celebrations - good lift. Can see hitching from the back a little, but it’s also how he usually lifts. Hips through more is his cue.
@hayley.arden - previous best was 60kg. This is 💯 kg. 😱. Looked amazing at 95kg. Fair bit of strain through the back on this but not terrible. Working on keeping shoulders locked in more + strength and hips through at the end.
Brad - more knee bend then what we normally coach but works for him. Solid lift. Back nice and strong.
@katbalaz - new to lifting and this movement. Worked her way into it and looked in control. More work to be done on the skill so although she could have gone heavier, we capped it here. Not bad for a lady who hadn’t lifted 8 weeks ago.
@livrodd - nice lift. Lacked the grip to finish it, but no chalk and she just had her nails done 💅 so I’m confident she has it covered.
Mat - newish to lifting so still working out the skill. been a tiler for 20yrs, so his back is strong as hell and tends to default to it. He’s got more in him, but we capped it here and dropped back to work on technique. More glutes & hammies
Overall bloody amazing effort everyone’s. well earned PBS

All parents are leaders.. They lead by their actions first and foremost.
Are you the leader you want to be?
Every moment with your kids is an opportunity to show them how to live.
Be the change

Awesome day spent learning from a couple of gurus @clint_hillstrength and @wade.farmer at their programming and periodisation workshop. So much more delivered than just what it looked like.
It was great to be able to take some of our coaches @sleish94 and @eliastrotti to learn from these guys and experience what the amazing @chocolateboxtraining has to offer. Definitely one of the best facilities I've been to. 🙏 New connections made
😍 Old connections reconnected
🤯 New knowledge found
👌 Old knowledge reaffirmed
Thanks for having us legends and to all the other coaches who made the experience really enjoyable.
When you get a room full of people with different back grounds, you get a unique perspective on everything which only adds to your development.
@michaelholt13 @vik_hawksley @lea_chiu @daleckistrength @keegan_smith

When the kids go beast mode... 💪
We’ve been working really hard on technique during this off-season phase so it was time to test some of them out with a little bit of load.
Why is the load important? 🤔 ➕Well it’s one thing to look good with a stick, but it’s another to effectively deliver force against resistance. ➕It shows up where form starts to break down, and what might not be firing, so you can go back and work on the thing that wasn’t as obvious at a lighter weight. ➕It gives you immediate feedback. Kids don’t often have the best body awareness or understanding about activation. It’s therefore a progressive approach of:
✅ Learning how to activate, ✅ How to activate while moving, ✅ How to activate under load, and ✅ How to do it subconsciously so it just happens. ➕It progressively challenges the athlete to adapt and improves strength
Should young athletes be lifting weights? 😳🧐 Well that depends on competency.
If they can move well, activate the right things and understand what they are doing and why, then absolutely. 👍
You would be doing them a disservice by not allowing them to progress. 😩
Research suggests that by not learning these skills and developing their strength and athletic attributes, they will be left behind.
We’ve been working with most of these little legends all year. They have done the work to have the privilege to attack these movements under load.
Building strong foundations
Well done champions 🙏

“I used to run 10km in an hour, last week I ran 12 in the same time”
Stronger legs = More force
More force = Travel further every step
Travel further = Less steps for the same distance
Less steps = More efficient
More efficient = Faster
Faster = Better
Get better.... Get stronger.

Working with kids is such a fun part of what we get to do.
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They are the future
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And we take educating, inspiring, and mentoring them very seriously. .
Super fun having the Charlestown U10’s in last. .
We had a bunch of fun.
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They worked hard.
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But they also learnt a lot
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Anyone can create a hard work out full of burpees and running etc
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We value movement education higher
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Build strong foundations for performance AND for life. .
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We also have some MASSIVE news about to be released about our youth programs. We’re incredibly excited so keep an eye out.
You’re child deserves the best.
If you’d like to know more about how we can help develop your child for health, life and performance, give us a call on 0401062010 or email @ info@cornerstonenewcastle.com
#youthdevelopment #youthfootball #strengthandconditioning #juniordevelopment #athlete #juniorathlete

ITS ALL IN THE HIPS.. KB swings are done extremely poorly a lot of the time.
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Here’s a quick tutorial on what they are for, and how to do them. .
The KB swing is a hinge pattern, meaning it lives in the same family as Deadlifts, RDLs, hip thrust, jumping and pretty much picking up anything off the ground.
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IT IS NOT A SQUAT .
IT IS NOT A SHOULDER WORKOUT
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The KB swing is a dynamic hinge movement.
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It’s primary movers are the glutes. .
You can see @gab_arthur showing some pretty great tekkers this morning. .
✔️Hip hinge
✔️Vertical shin (’d personally like to see a little more vertical than shown here, but pretty dam close)
✔️ Chest over
✔️ Catch high in the hip and kissing the booty
✔️Nice flat back
✔️Hip drive through to apply force and momentum which drives the KB in a circular pattern up to head height.
Good technique + Correct weight = Desired outcome of improving the ability of the posterior chain (you back, ass and hamstrings) to deliver force explosively.
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Good for everybody, but essential for athletes who want to run and jump.
It’s not what you do, it’s how you do it.
Make sure the outcome = the intended purpose.
#strengthandconditioning #hinge #kbswings #technique #buildstrongfoundations #newcastlensw #adamstown

Your journey is ours!
Having a deep understanding about each of our clients is what we pride ourselves on. .
Everyone is different
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We are all unique
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Your training should support that as we work toward common goals
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It’s cool to see a person working toward a 200kg deadlift, — next to a person trying to overcome a back injury, ——— next to a person just wanting to play with their kids, —————— next to a young athlete who is going to play for Australia
——————————- next to a person a person trying to recover from debilitating illness and regain their health
Your journey is ours!

What is a coach?
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A coach is at their core, a student themselves
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They are a teacher
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An educator
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A mentor
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A trusted advisor
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An inspiration .
A person who genuinely cares about their students.
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And so much more
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Good coaches are hard to come by. Excited for what’s in store for all our members for 2019. .
Big things are coming.

They see me rollin.. .
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The ab roller can be an absolute gold mine, or an absolute tragedy.
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For many, due to poor technique, it’s the latter.
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They aren’t for everyone. .
These guys have built a solid body awareness where they can feel what’s activating and what’s not.
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It’s why some of these guys are now on freestanding handstands
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They have also gone through progression to get here.
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What we look for here is protraction of the shoulders and ability to maintain a hollow body position. That means your truck, glutes and lats are all working hard.
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The stronger you are, the cooler the things you get to do.
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Built the base.
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Reap the rewards
#strengthandconditioning #strength #abs #abworkout

Awesome morning working on some gymnastics skills. .
A lot harder than it looks. .
Just fun seeing everyone doing cool sh!t and using their bodies how they were meant to be used. .
Glen: Could i do that?
Me: I don’t know, have a go.. 😉
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Glen: That was fun
😍

Whats impossible today may be possible tomorrow.
Or maybe what you thought was impossible, is actually very possible right now.
If I would have said to @eathernick you’re going to push close to 400kgs today, he wouldn’t have believed me.
Yet here he is doing 380kg with relative ease.
Why is it that we lack confidence in ourselves until someone shows confidence in us?
We talk a lot about self belief. Very few people poses it though.
How can we change this as adults, but more importantly in our kids?
Love. Support. Guidence. Freedom.
To dream anything you want to dream. That’s the beauty of the human mind.
To do anything you want to do. That’s the strength of the human spirit.
To trust yourself to test your limits. That’s the courage to succeed. - Bernard Edmonds

Great day out supporting the Newcastle Multiple Birth club.
For anyone who has or is having more than one baby at a time, these guys are an amazing community with PLENTY of knowledge and advice.
Today we met a guy who had identical triplet boys.. Reckon he has his hands full? 😬

GIRL POWER
One of the biggest gaps between men's and women's sport is athleticism.
Strength. Power. Speed. Agility. Coordination. Balance. Their ability to use their body with accuracy, power and speed.
Most female sports have made enormous strides over the past 5 years as they get more competative, more exposure, more funding.
I have @samanthakerr20 scoring a great goal followed by a cartwheel and back flip burnt into my memory. For me that epitomized her level of athleticism, which in turn helps her to be one of the best female Footballers in the world.
Developing these attributes from a young age is incredibly important.
Not just for sport. But for life.
These are skills and attributes that will serve you your entire life.
Seeing these young athletes moving beautifully and lifting with power and precision makes us so happy.
Well done girls.
@_abby.skehan_ @_lilycrockettt
#strengthandconditioning #inspiration #athletedevelopment #youthathletes #youthdevelopment #juniordevelopment #youthathlete #athlete #newcastlensw #adamstown

Vibing off this mornings session.. 👌 PBs 🤸‍♀️ Handstands
👯‍♂️ Teamwork
🤔 Trivia
😀 smiles
🌞 Sunshine
🎼 Tunes
Surround yourself with the right people in the right environment
Our goal is to make the hour you spend with us the best dam hour of your day.
I’m quietly confident this morning was definitely one. 🙏
@aussieant72 @thebarn_adamstown @livrodd @hayley.arden @blake_dean

When you change your perspective on something.
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You change it on everything. .
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How can we view the world 🌎 a little differently. .
How can we view ourselves 🤸‍♀️a little differently. .
What would make today great? 😁
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What do we need to do to make that happen?
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Today’s a great day. Go and get after it. 💪

Massive THANK YOU 🙏 to everyone who turned up today to help celebrate our 3rd birthday.
#forgottogetgroupphoto
Such a great mix of people, all working together. Mums, dads, kids, athletes.
Incredibly grateful to have met and be working with each and every one of you.
Here’s to plenty more years ahead.
#community

Quality Over Quantity
The Youth Athletes are always to working on the basics. .
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In the current programming phase (yes that’s right we don’t just randomly assign movements, our qualified coaches actually program based on the athletes needs, stages of development and the time of year) we’re spending a lot of time nailing the basics. .
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To most, this looks like push ups and squats, but there is actually so much more going on here. .
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Load, tempo, activation, technique, posture. .
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Build the foundation wide and strong. .
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#strengthandconditioning #squats #strength #athlete #youthdevelopment #juniordevelopment #athletedevelopment #youthathletes #juniorathlete #football #basics #adamstown #newcastlensw #youthfootball